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Denise Austin

The (Quick and Easy) High-Protein Breakfast That Keeps Me Energized!

Denise Austin
by Denise Austin | 
 | 
Nutrition

Hi everyone! Summer means FUN… and that can mean a fun, packed schedule. So during this season I focus on easy, nutrient-dense meals that give me energy, help me build lean muscle, and support my body through menopause and aging. High-protein meals give you the energy to enjoy all that summer offers, from swimming and biking to pickleball and BBQs! 

I get asked a lot about what foods are important as we go through menopause, and my top answer is protein. This Cinnamon-Chia Cottage Cheese Bowl, from my Fit Over 50: The Menopause Issue magazine, not only delivers the protein - if you use regular low-fat (2%) cottage cheese you are getting a whopping 25 grams of protein! - but also fiber, which is also important as we age. In this recipe, you will be getting about 10 grams of fiber... a win-win for your body!

This bowl is a quick meal, filled with protein, fiber and anti-inflammatory ingredients… and - most important - it’s delicious! This breakfast is a great option for busy mornings when you want to deliver your body healthy nutrients, and it will also leave you full for hours - the perfect way to start a busy day! And there’s plenty of other nutritional benefits from this breakfast; each ingredient works together to give you a balanced mix of protein, fiber, healthy fats, and antioxidants:

  • Cottage cheese is one of my favorites, as it is an excellent source of high-quality protein which helps promote healthy muscles, gives you calcium for bone strength, and can help keep your hair and skin looking healthy. Plus it’s a cost-effective protein source!
  • Chia seeds are nutritional powerhouses, delivering fiber, omega-3 fatty acids and protein. They help support heart and digestive health, and are a great “gut-healthy” addition to your diet - I add them to salads, smoothies and yogurt!
  • Cinnamon is not just tasty, it’s rich in antioxidants. A little sprinkle adds so much flavor, I love it!
  • Strawberries are another favorite, providing vitamin C which helps with collagen production, immune function, and healthy looking skin. 
  • The optional honey is perfect if you want a sweeter taste - using just a drizzle can satisfy a sweet craving while allowing the fresh fruit to remain the star of the dish.

The good news is that this recipe can be customizable too: Out of strawberries? Sub in your favorite berry you have on hand - even frozen will work! Want to drizzle maple syrup instead? Go for it! Don’t have chia seeds? Try ground flaxseed or rolled oats to give you extra protein and fiber.

Add this Cinnamon-Chia Cottage Cheese Bowl to your summer breakfasts and fuel your body all summer long! You can find more menopause-friendly recipes inside my Fit Over 50: The Menopause Issue, available online and in stores right now! You can also unlock my complete recipe library, with hundreds of tasty ideas to fuel a healthy body as we age, in my Membership - including meal plans such as my Eat Like Denise Meal Plan!

Let's live FIT, HAPPY, and HEALTHY - together!

Denise

Cinnamon-Chia Cottage Cheese Bowl: A Quick, High-Protein Breakfast

(Courtesy of Fit Over 50: The Menopause Issue)

TIME: 5 minutes

MAKES: 1 serving

INGREDIENTS

3/4 cup cottage cheese

2 Tbsp. chia seeds

Cinnamon

1 Tbsp. sliced strawberries

Honey (optional)

INSTRUCTIONS

Scoop cottage cheese into a bowl, and top with chia seeds, cinnamon, and strawberries for a healthy and satisfying treat. Drizzle with a little honey if desired.